Pushing

wod

50 ring dips

run 400

50 push ups

run 400

50 HSPU

run 400

for time

Lunges!

WOD

50 ft lunges

21 pull ups

21 sit ups

50 ft lunges

18 pull ups

18 sit ups

50 ft lunges

15 pull ups

15 sit ups

50 ft lunges

12 pull ups

12 sit ups

50 ft lunges

9 pull ups

9 sit ups

50 ft lunges

6 pull ups

6 sit ups

for time

Back Squat & Box Jumps

Kelly push pressing kettlebells

REMINDERS:

If you are signed up for the 5K challenge, you must register for the 5K Final Race
www.ss5k.com
If you are not in the 5K challenge, please feel free to join the rest of us on Sunday, April 18th for the 14th Annual Stanberry & Associates 5K. All proceeds from this race go to the LISD Scholarship Fund.

SUMMER PROGRAMS
This year we will have some great summer programs. We will be announcing dates & times soon.
Kids Speed & Agility - ages 8 & up
GirlFit - ages tween girls and up
Football/Sports Training - high school

FYI -
* Make sure you sign in each time you come to workout! This is how we keep track of you!
* Heavy Metal Friday nights does count as one of your days per week training classes. If you would like to "drop-in" on Friday nights, contact Robin or Nikki for details.

WOD

Tabata Row
~~~~~~~~~~~~~~~~~~~~~~~
15-30-35
Back Squat - #135m/#95w
Box Jumps

For Time

Heavy Metal Friday Night!

Tonight is "Heavy Metal" night. Olympic lift Friday at CFCP.

Check out what Nico is up to next week.

Ride 2 recovery. Here is More info on Her ride

WOD

3-3-3-3-3

Cleans

Rest

Tabata row

Rest

Tabata run

Separate Men & Women's Workouts

Today we are holding separate men and women's workouts. Be sure to check out the wods and come in for what is sure to be a good workout!



Men's WOD
100 Shakers

And for the Ladies...



Women's WOD
1 Hour with Fonda!